Bear Canyon CrossFit – WOD
Power Snatch (Every 90 seconds, 5 Sets
1 Power Snatch
1 Floating Snatch
1 Snatch Balance
@ 55%+ of Power Snatch
Goal of finishing @ around 75% of Power Snatch
)
Snatch (Every 90 Seconds, 5 Sets
Squat Snatch
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 82%
1 Rep @ 85%
1 Rep @ 85%+
Rest as needed between sets
Percentages are based on your 1rm Squat Snatch.
This is not touch and go, reset between each rep
)
“Beach” (Time)
“Beach”
7 Rounds for Time
3 Power Snatches
3 Overhead Squats
3 Squat Snatches
Load: 135/95lb (61/43lb)
*The complex must be unbroken
RPE: 8/10 Time Cap: 11:00
Rx+
Load: 165/115lb (75/52kg)
Level 2
95/65lb, (43/30kg)
Level 1
10 Rounds for Time
5 Hang Power Snatches
5 Overhead Squats
Load: 75/55lb, (34/25kg)